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O’Hare CrossFit - CrossFitView Public WhiteboardPERFORMANCE/FITNESSMovement PrepA: Deadlift Prep (No Measure)Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1 x 6 reps Scap Pushup…

O’Hare CrossFit - CrossFitView Public WhiteboardPERFORMANCE/FITNESSMovement PrepWorkout Prep (No Measure)Two Sets Goblet Squat @22X1 x 5 reps Kettlebell Halo x 4-5/side Deadbug x 5 Controlled Reps Tricep Band Stretch x…

O’Hare CrossFit - CrossFitView Public WhiteboardPERFORMANCE/FITNESSA: Metcon (No Measure)15 Minutes of Work Kettlebell Deadlift of Choice (SL, RDL, DL,) (Single/ Double Arm) Shoulder Isometric of Choice (FLR, Plank on Hands…

O’Hare CrossFit - CrossFitView Public WhiteboardFBBA: Metcon (No Measure) Three Sets: Front Foot Elevated Split Squat off 6" Riser x 5-7/leg Renegade Row x 5-7/arm Hollow Hold x 20 -30…

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Push Press Prep (No Measure)Strict Press x 3 reps Dip Hold x 3 reps Dip to Stand x 3 reps Push Press x…

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Single Leg Hinge Prep (No Measure)Two Sets Quadruped Hip Extension Hold from Elbows x 15s/leg Staggered Stance Good Morning w/ PVC x 5/leg…

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Hang Clean Prep (No Measure)BN Front Rack Mobility Front Squat w/ Pause x 3 reps Hip Clean x 3 reps Clean from Above…

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Upper Body Prep (No Measure)Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only Deadbug x 5 repsStrengthB:…

O’Hare CrossFit - CrossFitView Public WhiteboardMovement PrepA: Single Leg Push Prep (No Measure)Two Sets RNT Reverse Lunge x 5/Leg Scap Pullup @3030 x 6-8 reps Bird Dog x 5/sideStrengthB: Four…

O’Hare CrossFit - CrossFitView Public WhiteboardPERFORMANCE/FITNESSA: Metcon (No Measure)15 Minutes of Work Single Leg RDL of Choice (BB, KB, DB) (SA or Double Arm) Banded Shoulder Movement (Pull Apart, Pass…